Your Gut Loves Variety—Here’s Why Whole Grains Belong on Your Plate

Last week, we explored the simple challenge of eating 30 different plant foods each week to support a healthy gut microbiome. The wonderful thing about this challenge is that it doesn’t have to be complicated—every fruit, vegetable, herb, spice, bean, nut, seed, and whole grain counts. This week, I’d like to shine a spotlight on one of my favorite food groups for gut health: whole grains.

When I visit my local farmers market during the summer, I’m always inspired by the colorful produce that fills every stand. Fresh kale, sweet peppers, mushrooms, herbs, and crisp vegetables remind me that the healthiest meals often begin with simple, seasonal ingredients. One of my favorite ways to bring those flavors together is in this week’s Wild Rice and Quinoa Salad.

One of the easiest ways to increase your weekly plant count is to think beyond fruits and vegetables. Whole grains count, too! Wild rice, brown rice, and quinoa each provide their own unique blend of fiber, vitamins, minerals, and beneficial plant compounds that help nourish your body and support a healthy gut microbiome.

I love this salad because every bite is packed with variety. Wild rice, brown rice, red quinoa, mushrooms, kale, colorful bell peppers, celery, parsley, onion, and golden berries each contribute their own unique FoodTrients® and delicious flavors. Together, they create a hearty, colorful salad that’s perfect for lunch, dinner, picnics, or meal prep throughout the week.

To help you continue your 30 Plants a Week Challenge, I’m also sharing two more seasonal favorites. California artichokes are in season and are one of nature’s best sources of prebiotic fiber, making them an excellent choice for gut health. Pair our Grilled Artichokes with Moringa Dip with the Wild Rice and Quinoa Salad, then complete the meal with our flavorful Mustard-Crusted Tri-Tip for a colorful summer dinner that’s as nourishing as it is delicious.

Healthy eating doesn’t have to be perfect—it simply starts with adding more variety to your plate. Every colorful ingredient, every whole grain, and every fresh herb is another opportunity to nourish your body, support your gut, and enjoy the incredible flavors that summer has to offer.

🌱 This Week’s Plant Count

How many plants can you find in this week’s Wild Rice and Quinoa Salad?

✔ Wild rice
✔ Brown rice
✔ Red quinoa
✔ Cremini mushrooms
✔ Onion
✔ Kale
✔ Yellow bell pepper
✔ Green bell pepper
✔ Celery
✔ Parsley
✔ Golden berries
✔ White balsamic vinegar (grapes)
✔ Honey or agave
✔ Flaxseed oil

That’s 14 different plant foods in one delicious recipe!

How many different plants have you enjoyed this week?

Happy cooking and stay healthy,

Grace O
From Grace’s FoodTrients Kitchen